If your knees bother you while doing squats or lunges, this is the leg day you need!!! It's all about building strong legs, glutes, and thighs with this knee-friendly lower-body strength workout! We are training with some of the best muscle-building lower-body exercises while keeping everything low-impact on the knees!
The structure of this strength training workout will be a no-repeat style with a variety of compound and isolation exercises to lean out and strengthen! This is the perfect at-home lower-body workout because the only equipment you need is a pair of dumbbells!
20 MINUTE NO-REPEAT LOWER BODY KNEE-FRIENDLY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs / 9kg When selecting a weight for this workout, you want to start light with the longer work time and increase weight as the work time decreases.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX OR BENCH - I will be using this for the glute bridges and doing hip thrust variations because, at this point in my pregnancy, this is the most comfortable option! But these exercises can be done on your mat!
- BOOTY BAND OR MINI RESISTANCE BAND
- ANKLE WEIGHTS
STRUCTURE
- NO REPEAT WORKOUT STRUCTURE
- 14 EXERCISES
- WORK: 60 SECONDS
- REST: 20 SECONDS
EXERCISE LIST
- ROMANIAN DEADLIFT
- SINGLE LEG OR KICKSTAND ROMANIAN DEADLIFT
- SWITCH SIDES
- SUMO ROMANIAN DEADLIFT
- CALF RAISES
- GLUTE BRIDGE
- LONG LEVER GLUTE BRIDGE
- GLUTE BRIDGE ABDUCTION
- NARROW GLUTE BRIDGE
- UP AND OVERS
- INNER THIGH LIFT
- SWITCH SIDES
- RAINBOW
- SWITCH SIDES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
